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December 4, 2024
A few minutes of vigorous daily activity integrated into everyday routines can dramatically lower the risk of major cardiovascular events for women, particularly those who do not engage in regular exercise, according to a new study published in the British Journal of Sports Medicine.
Researchers found that just 1.5–4.0 minutes of high-intensity activities—such as briskly climbing stairs or carrying heavy shopping bags—can nearly halve the risk of heart attack, stroke, or heart failure in women. The findings suggest that these short bursts, known as vigorous intermittent lifestyle physical activity (VILPA), could provide a simple and accessible strategy to reduce cardiovascular disease for individuals who may not have the time or ability to engage in structured exercise programs.
Key Findings
The study analyzed data from over 81,000 middle-aged adults (average age 61) in the UK Biobank, who wore activity trackers for a full week between 2013 and 2015. Researchers tracked participants’ cardiovascular health for nearly eight years, noting hospitalizations or deaths caused by heart attacks, strokes, and heart failure.
Among the 22,368 participants who reported no structured exercise, women incorporating an average of 3.4 minutes of VILPA into their daily routines saw significant benefits:
- 45% lower risk of major cardiovascular events (MACE).
- 51% lower risk of heart attacks.
- 67% lower risk of heart failure.
Even smaller amounts of daily VILPA—between 1.2 and 1.6 minutes—were linked to a 30% reduction in overall cardiovascular risk for women.
Sex Differences in Impact
The effects of VILPA were less pronounced in men. Those who averaged 5.6 minutes of daily VILPA were 16% less likely to experience MACE compared to men who engaged in no VILPA, but clear associations were lacking for specific events like heart attacks or heart failure.
For regular exercisers, sex differences in cardiovascular benefits were minimal, although dose-response effects were observed for stroke prevention, particularly in men.
Implications for Women’s Health
The study highlights the importance of accessible, low-commitment strategies for women, who tend to have lower levels of cardiorespiratory fitness than men. By incorporating brief bursts of vigorous activity into their daily lives, women can significantly improve their cardiovascular health without the need for formal exercise routines.
Caveats and Recommendations
While the findings are promising, the study is observational and cannot establish direct causation. Additionally, researchers noted a delay of 5.5 years between activity tracking and data collection on other influential factors.
Lead author Emmanuel Stamatakis and his team concluded that VILPA offers a practical target for cardiovascular disease prevention, especially for women unable or unwilling to engage in structured exercise. However, they emphasized that men should aim for both daily VILPA and regular vigorous-intensity exercise to maximize cardiovascular benefits.
For more information, read the full study in the British Journal of Sports Medicine.
Reference: Emmanuel Stamatakis et al., British Journal of Sports Medicine (2024). DOI: 10.1136/bjsports-2024-108484
